Since Watching The Social Dilema
suggested steps for de-programing oneself and balance

Tech experts sound the alarm on the dangerous human impact of social networking.
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Got rid of news apps
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like Apple News, Google News,
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There are only recommended, no ability to search which is an example of monatizing on inpercetable change of human behavior try to mute them outside of the banners/notifications.
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Good NYTimes.
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Try to escape the idea of "everyone has their own truth."
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Organized the main home screen
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Try only functional tools on the home screen like: settings, camera, photos, phone, messenger, AND/OR only what be on an old flip phone.
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YouTube: timelimit, remove all notifications, move so harder to access.
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Facebook: timelimit, remove all notifications, move so harder to access.
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IG: timelimit, remove all notifications, move so harder to access.
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While you are at it remove all notifications, why do you need them? Only things you need to check in the moment.
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Establish a "Communication Charter"
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Take your phone out of the bedroom. Do not distrub.